Name: Playbook - Klabera Komini - LOWER BODY
Uploaded: 2024-12-30T10:42:04.757Z
Duration: 16 min
Description: LOWER BODY

Take your time and go through this sequence 4 times for best results. Put on some of your favorite chill music and enjoy!

- start in a seated position 
- bring the soles of the feet together for the butterfly position 
- push the right foot slightly forward so that the right heel is in line with the left foots toes
- sit up tall
- hinge and the hips and lean forward to reach

Staggered butterfly - right

- start in a seated position 
- bring the soles of the feet together for the butterfly position 
- push the left foot slightly forward so that the left heel is in line with the right foots toes
- sit up tall
- hinge and the hips and lean forward to reach

Staggered butterfly - left

- start seated 
- bend left knee inwards so that the sole of the foot is pressed against upper inner right thigh
- place hand gently on left knee to keep hips pressed down
- extend right leg straight out to the side and reach with right hand towards toes
- keep upper body facing forward (not curled over the leg) and bend right elbow if you can!

** if you cant reach your toes! No problem! Rest your hand on your shin!

Seated single leg reach - right

- start seated 
- bend right knee inwards so that the sole of the foot is pressed against upper inner left thigh
- place hand gently on right knee to keep hips pressed down
- extend left leg straight out to the side and reach with left hand towards toes
- keep upper body facing forward (not curled over the leg) and bend left elbow if you can!

** if you cant reach your toes! No problem! Rest your hand on your shin!

Seated single leg reach - left

- bend your right knee so that it is in front of you and at a 45 degree angle 
- extend left leg backwards with the knee and top of the foot resting on the floor
- focus on keeping hips in line and square 
- lean and reach forward if mobility allows!

Pigeon - right

- press both palms firmly into your mat with your hips reaching upwards 
- legs extended straight, alternate bending each knee one at a time!


**feel like you are pushing the floor away and hips at far up to “the sky” as you can!

Dynamic downward dog

- bend your left knee so that it is in front of you and at a 45 degree angle 
- extend right leg backwards with the knee and top of the foot resting on the floor
- focus on keeping hips in line and square 
- lean and reach forward if mobility allows!

Pigeon - left

- starting on your knees with a flat back reach your hands out in front of you
- bring big toes together and knees apart
- push the hips backwards onto the heels and reach forward
- let the head hang heavy!

Childs pose

LOWER BODY

Rayanne Irving

This was my first workout on the app and I really liked it. I did better than I thought I would. It was a nice, mellow place to start.

Anna

My inner abductors are really thight, but thanks.. I was in full anxiety and this made me feel better!

Evelyne

Mobility work - FULL body

Great stretches. Definitely felt looser after in the lower back. Hitting the  ice feeling warm

Rayanne

Mobility warm up - lower specific !!

Fast. Effective. Great start to the day while the kettle boils

Mariana

LOWER - low impact

Mackenzie

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HIPS & HAMSTRINGS

FULL BODY

Did this after a plyometric session 👌👌👌👌💯

Paula

🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️

My hips feel so good after this🤩 10/10 recommend

LOWER BODY/HIP SPECIFIC

Warm up - lower specific

The knee touches killed me. So unexpected and fantastic.

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Slow Flow Mobility

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Warm up - run specific

Great! One thing that could help is either an aerial view or slightly zoom out in some of the videos to get a full idea of where everything should be

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